Tag: exercise

by James Adam

David Reagan Atlanta Says, “Exercise Your Heart Well Your Brain”


Lifestyle

If you spend your days gazing at a computer screen, you may be working hard, but only with your brain. Meanwhile, your body is merely ticking over, or worse, stagnating. It’s important to remember that the rest of you needs exercise, too, especially your heart, and that time should be made for this, however busy you are. Fortunately, every little exertion will help. Here, a personal trainer from Atlanta, David Reagan, shares some suggestions for slipping brief activity slots into your daily schedule when working conditions allow:

Tip #1. Get moving while your refreshments heat up

When you get up to put the coffee machine on, move around until it’s ready to serve. Do the same while waiting for the kettle, microwave, toaster, and other cooking gadgets. You might do squats, sit-ups, jumps or jogging on the spot, for instance.

Tip #2. Store ready-made snacks at a distance

If you have snacks on your desk or in easy reach, move them to another room, ideally on another floor, to encourage stair-climbing, and make that your permanent storage place for those packets and bars. This way, you’ll factor a little exercise into every snack time.

Tip #3. Walk while you talk on the phone

If your working day involves phone calls, you can make these on your feet. Pace up and down the room or from floor to floor as you converse. You may find you can do exercises, too, such as knee bends and hip swings, while chatting.

Tip #4. Extend your walks on return from the restroom

However hard you work, you’ll need to break off from time to time to visit the restroom. This natural need will inevitably involve a short walk, and you could extend the return trip to your desk by making a few loops or detours or adding in an exercise routine.

Tip #5. Pursue enjoyable activities in your lunch hour

Everyone deserves a relaxing lunch break, but that doesn’t mean it has to be sedentary. Factor in a five or ten-minute exercise slot, making it as pleasant as possible to keep you motivated. You might step outside for a midday stroll, take a turn on your scooter or pushbike, or swing on an exercise bar, if available. If you enjoy sports, kick a ball around the nearest green space, or run three-legged races with your colleagues or housemates. You’ll be doing your heart a favor, as well as enhancing your lunch breaks.

Tip #6. Move your body while resting your brain

However efficient you are at your desk work, chances are your brain will slow down after a few hours or sooner. What it needs then is a short break, preferably with a change of scene and an oxygen boost, and you can provide these by taking a leg stretch and a breath of fresh air. In other words, you can reverse the roles of brain and body for a few minutes, resting your weary head while setting your heart pumping.

Tip #7. Don’t let anyone wait on you

Finally, avoid delegating physical tasks to others. If you need a notebook from the other end of the room, fetch it yourself, rather than asking a colleague to throw it over or a housemate to drop it on your desk as they pass. This rule can be extended to other tasks away from the desk, such as adjusting the blinds, emptying the trash can, or washing the dishes. If you’re working from home, be sure to take your turn at answering the doorbell, walking the dog, checking the mailbox, and doing other domestic chores. You’ll work all the better for those little extra walkabouts, and so will your heart.

Once you start looking out for opportunities to exercise while you work, it’s easy to find them. What’s more, your heart will thank you every time and through all the years to come.

About David Reagan

David Reagan is a personal trainer working with executives and high-end clients in Atlanta, Georgia, helping them balance their busy schedules with workout and meal plans to achieve optimal results. He has graduated Atlanta Personal Trainer Program and is NASM Certified. David Reagan specializes in weight loss, personalized workout plans, bodybuilding, and nutrition and believes that customer satisfaction always comes first.


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by Incredible Planet Staff

How To Choose Best Electric Skateboard 2018


Technology

In most of the modern cities there are electric vehicles and other means of transportation. The electric or motorised skateboard is yet another method of transport. The electric skateboard comes with a weight sensor and a hand-held throttle to control the speed. Individuals use these skateboards to commute long distances, visit nearby shops and much more. No matter what the reason is, skateboard is an incredible thing to own.

There are different types of skateboards to choose from and it makes it difficult for a person to choose the right one. Regardless of experience, it is recommended that one should know the features well, so purchasing the best skateboard in 2018 becomes fruitful for him/ her. Once you are on this quest, you will also discover impeccable features of some skateboards that can offer you a smooth ride. It may be a little overwhelming to select the best one.

To make your search easy we have decided to make a list of some of the best skateboards. We have covered the details. For example, we have mentioned about the board’s weight and accommodating weight of skater in lbs. The deck material used for each has been mentioned. Each electric skateboard requires a Lithium ion battery and for how long you need to charge it. Also, each one runs at a certain power in watt covering a distance in miles at a mile per hour speed. Take a look and decide which one is the best electric skateboard just for you.

  • ACTON BLINK Lite Electric Skateboard: (7.7lb; deck: Maple wood;450 watts; Lithium-ion; 2 hrs;10mphr; 5miles; 130lbs). It is the world lightest electric skateboard which is great for teens, kids, etc. up to 130 LBS. It is different from high performance skateboards. The riders can go up to 5 miles on a single charge. It comes with a limited warranty of 6 months and with Bluetooth remote control you can turn your board on and off. You just have to flick the switch and it is done. Then choose forward or reverse and you can begin cruising your destination.

Pros: Good for children. LED lights provided. Bluetooth Remote Control. Smooth ride

Cons: Not good for hill climbing.

  • ACTON BLINK S Powerful Electric Skateboard: (11lbs; deck: Canadian maple wood and aluminium; 600 watts; Lithium-ion; 1 hr; 15mphr; 7miles; 220lbs) This skateboard is ideal for outstanding performance. The BLINK S-R is ideal for students to ride around without any concerns. It has a distinctive design and offers 15 percent inclination ride.

Pros: The 83-mm polyurethane wheels work in all road conditions. Improved braking and acceleration. 15 percent inclination, charge time – 45 to 60 minutes.

Cons: The braking is not efficient during low battery.

  • Boosted 2nd Gen Dual+ Electric Skateboared: (5lb; deck: Bamboo; 2000 watts; Lithium-ion; 1hr; 22mphr; 12miles; 250lbs) Use it to travel or simply ride for recreation. The 80 mm sturdy wheel offers secure support to the rider. The 2000 W motor allows you to climb paths with a 25 percent grade.

Pros: Safe and smooth powerful ride for people up to 250 lbs, Bluetooth enabled remote for smooth control.

Cons: Too long (38 inches)

  • Inboard M1 Premium Electric Skateboard: (14.5lbs; deck: Wood composite; 1600 watts; Lithium-ion;1 ½hr; 22mphr; 7 miles; 250lbs) The most advanced e board which is remarkably light. The boosted board is perfect for big cities and metro areas. To get anywhere quickly this is a great buy. You can kick push this board and take a smooth ride on it. You can match high speed with maximum stability as well.

Pros: Durable, sturdy and stable in rough areas. Well controlled. Has wireless remote controller.

Cons: Mobile app has connectivity issues sometimes.

 

  • MAXFIND Dual Motor Electric Skateboard Longboard: (13lbs; deck: Maple wood;1000 watt; Lithium-ion;1hr; 18 mphr;10 miles; 220lbs) The 8-ply maple wood deck means that it is extremely durable ad comes with a sturdy construction. The size and ply of the deck makes it very stable especially when you have to ride downhill. Top speed is 17 mph and wheels are 83 mm polyurethane. It has a high rebound which means that the wheel will last for ages.

 

     Pros: Utilises dual-motor technology. It has high-rebound polyurethane wheels. It is water resistant and has 20% hill grade for easy hill climbing.

Cons: Slows down speed while climbing.

  • SKATEBOLT Electric Skateboard: (19.5lbs; deck: Maplewood;1000 watt; Lithium-ion; 2-4 hr; 25mphr; 15.5miles; 280lbs)  It is an inexpensive skateboard which is sure to give you an awesome ride. It can take you to hills at crazy speed. The board is durable ad sturdy. Gives you proper support and makes the ride fun. If you love in a hilly region then you will love this board.

Pros: The wheels are 53-mm polyurethane wheels that work in all road conditions. There are lights in front and rear for safety and built-in brakes.

     Cons: The wireless remote control is made of plastic.

 

  • Yuneec E-GO2 Electric Longboard Skateboard: (22.9lb; deck: Composite wood;

 

400 watts; Flexible Lithium-ion; 3-5 hrs; 12.5mphr; 18 miles; 220lbs)

This 12mm eight layered composite mm deck is highly durable and flexible. The two riding speed modes are exemplary to meet the needs of any rider. It has all the qualities which you seek in an electric skateboard. It is stylish and E-GO2 kicktail shapes offers you more control. Steering is better and it will allow you to meet the new trends.. The ball bearing rollers are smooth and give you absolute comfort while riding.

Pros: Large 90 mm wheels keep the skateboard steady on pavement. Bluetooth remote controls speed. Smooth ride for skaters up to 220 lbs.

Cons: Heavy and has low power.
Conclusion:

The electric skateboard review of each skateboard covers most of the important details to help you choose the best one. 

by Incredible Planet Staff

How To Keep Your Exercise Going Outside the Gym with Hybrid Bikes


Lifestyle

If you are an outdoor enthusiast looking for ways to get fit outside the gym, maybe you are wondering which way to exercise is the best, riding a hybrid bike or working out in the gym.

I will try to answer it by discussing some of the pros and cons of each.

To start with, any type of exercise is beneficial, regardless of the fact that you do it inside or outside. It will burn calories, help you to build muscles and improve your mental health.

Cycling on a hybrid bike is a great exercise for many reasons. It does not cost anything after you have bought your bike, it is good for people of any age, its low-impact so you won’t get any joint injuries and finally it helps to exercise your upper and lower body muscles.

Hybrid bikes come with features like gears to take you up the hills. The handlebars are designed to give you a comfortable sitting position and they are ideal for commuting to and from work.

Gym, on the other hand, offers all types of fitness equipment to build your muscles. If your objective is to develop muscle mass then the gym is the only place for you. However, unless you are a professional bodybuilder, the gym can become boring when you go day after day following the same routine.

Biking has its own benefits and you can easily strengthen the lower and upper body which includes legs, glutes as well as hips. It also offers a gentle workout for your knees, ankles and more importantly your back.

Above all, let’s not forget the great cardio exercise you get from biking.

Let’s have a look at some of the benefits of exercising outdoors on a hybrid bike.

Cycling for Muscles

Everyone knows that biking provides an excellent workout for your muscles, here is a list of muscles that you exercise when you are cycling.

Leg muscles: You can tone the muscles like quadriceps muscles (front of thighs), Hamstrings (rear of thigh), Calf muscles, Hip flexors, Gluteus Maximus (your butt).

Upper body: The muscles used for the upper body are abdominal, arms, chest and shoulders, back muscles.

Cycling for Cardio

Heart diseases include high blood pressure, heart attack and stroke. Cycling regularly will stimulate and improve your blood circulation, resulting in a considerable reduction in cardiovascular diseases.

Cycling can strengthen the heart muscles, lowering resting pulse and reducing blood fat levels.

Some of the best hybrid bikes are designed to take you up the mountains and get the best cardio. These bikes are equipped with gears to vary the stress on your body.

Cycling for Weight Control

Cycling is one of the best ways to reduce weight. It increases the metabolic rate and burns body fat. Cycling and healthy eating should be considered seriously if you are trying to lose weight.

The good part of cycling is that you can vary the duration and intensity of exercise. You can follow a more aggressive weight loss program or a mild one to suit you better.

The experts say that you can lose up to 400 calories in one hour of cycling. This, of course, depends on the intensity as well as the weight of the rider.

Cycling Improves Mental Health

Cycling can give a boost to your mood because exercising outdoors and viewing new routes helps to release adrenalin and endorphins.

This gives you more confidence in life which results in better mental health. There is also a study that reveals that cycling can help people with depression.

Cycling for Better Lung Health

A recent case study shows that individuals who ride a bicycle are exposed to much less dangerous fumes than the people that travel by car.

The results show that a car driver experienced much higher pollution levels compared to a cyclist.

Less Costly

The monthly cost of joining a gym is regularly going up all the time. If you calculate that in terms of what you pay on yearly basis, it can come to quite a lot.

Biking, on the other hand, has no recurring cost. The roads and the mountain are free for you to go anywhere you like.

Lack of Time

It is not easy to find time to go to the gym if you have a busy schedule in life.

The big plus with biking is that instead of spending time sitting on a bus or train, you could bike to work and use the same time exercising.

Conclusion

Hybrid bikes are the most comfortable bikes for leisure rides as well as commuting. As you can see from all of the above that biking is far more beneficial than being inside a gym every day.

The obvious exception is for those who are following a bodybuilding program and working to develop muscle mass. In this case, biking cannot give you the same results.

by Incredible Planet Staff

Top of Your Game – 5 Tips for Making the Most of Your Workouts


Lifestyle

Deciding to commit to an exercise regime is the first step to getting fit and healthy or losing some extra weight. While any type of physical activity is better than nothing, many people are unaware of what works best for their body and what will help them achieve the outcomes they’re hoping for. After all, getting results from exercise is as much about working smart as it is about working hard. With a bit of basic know-how and patience, you can easily up your workout game and know you’re being as efficient as possible when you put on your running shoes or hit the gym. Here’s how:

Get a Personal Trainer

Whether you don’t know your spin bike from your stair mill or are a seasoned gym rat, working with a personal trainer can do wonders for your fitness levels. The staff at a good personal training studio can teach you how to safely use equipment, prevent injuries and tailor an exercise and nutrition plan to your individual needs. Personal trainers can also help to push you to new levels in a safe, controlled environment, track your progress and keep you motivated to continue exercising.

Have a Plan

Before you start exercising, make sure you know exactly what’s in store for your session. If you’re going to the gym, make a mental list of all the equipment you plan on using and the amount of time you wish to spend on each machine. As well as adding time to your workout, being indecisive about what you need to do next will cause your heart rate to drop, which decreases the amount of calories you’re burning at that moment.

Try High-Intensity Interval Training

High-intensity interval training, or HIIT, is when you complete short bursts of intensive exercise followed by recovery periods. The timeframe ranges anywhere from 20 to 90 seconds and can involve activities like sprinting, burpees, or push-ups. HIIT is one of the most effective ways of working out, especially for its cardiovascular and fat-loss benefits. Since you’re doing a lot of hard work in short bursts and maintaining your heart rate during rest periods, you’re packing a lot of efficiency into a shorter workout.

Get Enough Rest

While it’s essential to incorporate some exercise and movement into your everyday life, doing an intense daily workout will do you more harm than good. Giving yourself enough time to rest and recover is just as important as your workout itself, and when you fail to do so you’re putting your body at risk of injuries, fatigue, poor sleeping patterns and decreased performance among other things. Rest days give your body the chance to recover from intensive exercise and rebuild your tissues to grow back stronger.

Do Weight Training

Many people mistakenly believe that cardio is the most effective form of exercise. While going for a long run is undoubtedly good for you, resistance training helps you to build muscle and increase your metabolic rate. In fact, according to a study of 10,500 people by Harvard School of Public Health, the adults who spent 20 minutes a day doing weight training gained less abdominal fat over 12 years compared to those who did cardio for the same amount of time.

There’s a big difference between working out for the sake of it and exercising strategically. With the above tips in mind, you can craft a smart exercise regime that’ll have you (literally) kicking all your fitness goals in no time.

by Incredible Planet Staff

5 Top Calorie Burning Exercises


Lifestyle

We are well on the way to summer now, which means many people will be trying hard to get ready for the beach by shedding some of the extra winter weight. If you are in a race against the clock to shed some weight before your holiday then you might benefit from switching to fitness exercises that are more effective in burning calories.

You might also want to think about trying to use the stairs more often in your daily routine, particularly if you work in a building that has lifts to change floors. Making some changes to incorporate more flights of stairs will not only help you to lose more calories, it will also help to tone up hips and thighs. Here are some exercises that burn higher amounts of calories:

Skipping/jump rope

You have probably seen boxers on TV (or actors on Rocky films) using a skipping rope as part of their training routine. This is not only to speed up their footwork, it is also a very effective way of shedding calories, so if they are trying to drop a few pounds for a match weigh-in then skipping rope will help them. Of course, it all depends on how fast you are at skipping rope, as doing it at a leisurely pace is not going to have the same impact.

CrossFit

If you have not tried Cross Fit yet, it is a workout class that has taken the UK by storm. It is similar to circuit training, as you are moving from one activity to the next but there tends to be more variety in the types of high-intensity exercises involved. For example, you might see classes that include elements of rowing, weightlifting, ropes, running and much more. Many CrossFit centres are equipped with CrossFit training rigs that incorporate a few different exercises in a small area.

Running

It is not everyone’s favourite type of exercise but there is no denying that running is highly effective at burning calories so even if you are not a big fan, you might want to try it in the lead up to your holiday if you want to lose weight. Running is great because you do not require any equipment other than your running clothes and trainers and being outdoors can make you feel better as you are getting more vitamin D.

Squash

Squash requires a lot of running around to reach the ball in time and because the ball is played against all four walls, the ball never goes off the court. So you are not resting in between the ball going out of play like many sports such as tennis or badminton. Squash is calculated at burning over 600 calories per hour when played with high intensity.

Rowing machine

Rowing is another high-calorie-burning activity and you can buy a rower for at home or there are usually several of them at the gym for you to use. You can usually change the resistance to give yourself a higher intensity workout and then set the pace as fast as you can manage. The great thing about using the rowing machine is that you are working a lot of different areas of your body, especially when using the right technique. As well as giving your arms a good workout, pushing through your legs is great for leg muscles and you are also working on your chest and stomach areas as well. High-intensity rowing is measured at burning over 600 calories per hour, making it a good choice for weight loss.

by Incredible Planet Staff

Why Should You Use An Elliptical Machine?


Lifestyle

If you are looking for a safe exercise option that will provide total body workout, then you should consider using the elliptical trainer or machine. The elliptical trainer is a perfect option for elderly, obese, or those who are suffering from ailments such as arthritis, ligament tears, osteoporosis, etc. Moreover, people who have recently recovered from a knee surgery can too exercise safely on an elliptical machine.

It is a kind of gentle sport that can be practiced in the comforts of your home by dedicating a space for your home gym. Those who want to stay active at all ages prefer purchasing elliptical trainers for their home gym. This helps them to workout daily without stepping out of their home.

Regular physical activities reduce the risk of various ailments like Alzheimer, Diabetes, High Blood Pressure, Arthritis, etc. Physical practitioners suggest exercising on elliptical trainers for all age groups to stay healthy and live longer.

Here Are Some More Reasons On Why Should You Use An Elliptical Machine?

  • A workout on an elliptical machine can make your lower as well as upper body fit and healthy. This is the reason; most of the fitness enthusiasts consider the machine to be total-body workout equipment.
  • It can be used by people of any age group or fitness level.
  • The impact of the workout on the joints is less impactful. Moreover, you can achieve the same level of fitness that you would have acquired by running on a treadmill.
  • Your core muscles will get strengthened by exercising on the elliptical machine.
  • The movements of elliptical are smooth, so it is often recommended by physiotherapists after an injury.
  • They are reasonably priced and you can buy one of the best elliptical under 500 effortlessly for your home gym.
  • It will relieve stress and make you feel better because any kind of sports or physical activity has positive effects on a person’s psychology and brain.
  • Similar to exercise bikes, the elliptical trainer is a gentle sport that can be practiced at your home gym without any worries.
  • Exercising regularly on the elliptical machine will reduce the risk of acquiring type-2 diabetes, which leads to serious cardiovascular complications.
  • The exercises on elliptical trainer improve breathing capacity; thus, you will not feel out of breath during workouts.
  • It can strengthen your heart and lower blood pressure.

All in all, the elliptical machine is the most effective equipment for burning calories, reducing bad cholesterol, strengthening the heart, reducing the risk of various ailments, and toning your muscles. Ensure that you speak to your medical practitioner before you begin to exercise on an elliptical machine. Exercising daily will make you feel happy and good, so when are you planning to buy an elliptical trainer for yourself?

by Incredible Planet Staff

Ways to stay fit in a 9-5 office job


Lifestyle

We spend, on average, almost nine hours a day sat down – and that’s not taking into account the eight hours we spend lying down whilst sleeping – and this lack of activity has been linked to health problems like obesity, diabetes, and heart disease. So how can we stay fit, and combat this issue?

You might think that you don’t spend that long sitting down each day, but when you break your day down, it’s easy to see how easy it is to fall into the habit. Perhaps you consider a home gym, or possibly just running for a few minutes each day. Both are viable options, depending on your ambition and spare time.

Most of us work in an office from 9 to 5 and sit at a computer desk for five days of the week, as well as commuting which can take up a substantial amount of time in your day (especially in major cities), and not forgetting the hours you spend binge-watching Netflix as soon as you get home. Unfortunately, it’s making many of us heavier and sicker.

As a result, it is vital to stay fit whenever you can if you have a busy work schedule. Here are 6 ways to ensure you stay fit and healthy when working in a full-time office job:

Walk as much as possible to stay fit

Walking is an easy way to keep active, so it’s best to fit it in wherever you can. If you drive to work, it is worth parking further away to get the steps on your FitBit up. Alternatively, the same goes for people who travel on the bus or train – get off a stop of two earlier and take a stroll into work

If you work in a high-rise building, split taking the lift and walking up the stairs to ensure you are getting some physical activity. Also consider going on lunch-time walks with some of your colleagues as a way of making exercise a way of socialising.

Move around during your 9-5

Sitting down can have a severe negative impact on overall health and well being as humans are simply not designed to be sitting down – especially not for long periods of time.

To avoid being sat for hours on end, it is sensible to set a timer on your computer to remind you to get up and move around every hour to two hours; make it into a routine and your body will thank you for it.

It is vital to make small changes to your lifestyle, such as walking to a colleague rather than phoning them. Some businesses are even considering introducing ‘walking meetings’ to combat this.

Workout at your desk

If you don’t have a chance to get up and about when at work, make time! There are many simple workouts that you can do whilst sitting at your desk, without drawing attention to yourself and needing gym equipment.

For example, a good workout for your abs is to squeeze the muscles in your core tightly for one minute, and then releasing – you can do as many of these as you wish whilst working.

Alternatively, an under-desk cycle is another smart option, that doesn’t take up much room or bite into your bank account.

Avoid skipping breakfast

As most of us know, breakfast is the most important meal of the day. Thus, skipping breakfast is a ‘no-no’.

Your metabolism slows down when you sleep, so it’s sensible to eat within a few hours after you wake up, to help boost your metabolism for the whole day and avoid snacking on fatty foods later in the day.

Don’t snack

A recently-conducted study found that women eat 100,000 calories worth of office snacks at their desks a year and indulge in at least three snacks during a typical working day, totaling almost 500 calories in an average 9 to 5 job.

It is advised to stay clear of typically ‘unhealthy’ snacks, such as crisps and chocolate, and if you are feeling peckish, opt for healthier options such as fruit. However, avoid dry fruit as they can be unhealthy and full of sugar.

Drink water – and lots of it!

Numerous studies have shown that drinking around 8 to 10 glasses of water throughout the day can be highly beneficial to your body, and also encourages weight loss.

If water isn’t your cup of tea, consider buying a water diffuser where you can add fruit to make your very own flavored water – without the added sugar and additives.

Setting up your own home fitness gym

In your journey towards a fit and healthy lifestyle, starting can be easy enough. Maintaining this lifestyle is where the challenge lies.

You might find yourself one day feeling tired and exhausted, balancing all your responsibilities and your hobbies.

Sometimes, instead of going to your local gym to squeeze in that much-needed sweat session, you’re tempted to just travel home. But what if your gym is at home?

Setting up your very own home gym can lessen the hassle of paying membership fees and driving to a different destination after a long day of work. It allows you to get your workout done in the comfort and convenience of your homes.

Find a Space to Set Up Your Home Gym

Before building your home gym, the first step is to consider its location. Where will you place the equipment?

When setting up your own workout station, it’s important to find a space to inspire and motivate you to move. In this step, you need to ask yourself the following questions:

  • How much space is available at home?

Take a look at the layout of your house and identify which room can accommodate gym equipment and give you the most freedom for movement.

Some people who live in smaller spaces may find this difficult, but definitely not impossible.

You just have to be more creative with setting up. Perhaps you can use your living room to double as a home gym.

When there’s a will, there will always be a way to make this work. The important thing to remember is your chosen workout space should not disrupt other areas of the house.

  • What type of exercises will you do?

When building your gym at home, it is important to consider what kind of workouts you’re inclined to do.

If you’re more focused on building strength and gaining muscles that require more equipment, you would need to find a bigger space. But if you’re more inclined to doing HIIT or cardio exercises, then smaller spaces will suffice.

Knowing what type of workouts you will do can help you choose the perfect space to set up your exercise station.

Buy the Home Gym Essentials to Get You Started

Once the gym room has been finalized, the next step is to determine which equipment to purchase. This, of course, depends on the type of workout you’ll be doing.

Every piece of equipment has its distinctive purpose. The main objective is to find one that will help you reach your personal fitness goals.

Some equipment is designed for cardio and endurance, while others are designed for strength and mobility.

On the one hand, if you want to focus more on increasing your heart rate and building endurance, some equipment that will work for you include a fitness air-bike, a rowing machine, a spin bike, and a treadmill.

On the other hand, if you want to define your muscles and get stronger, you should invest in a curl bar set, a dumbbell set, and weight plates. They are available in various weights, so you can easily adjust the level of intensity.

Maintain a Clean and Safe Workout Space

After allocating the perfect space and purchasing the necessary equipment, the last and final step is to arrange your home gym that ensures safety.

To do this, you need to ensure that all the equipment is in good condition before every usage. Clean the space after every session, and store away the workout gear in their proper places.

Most importantly, don’t leave any equipment lying around. In doing so, you prevent the occurrence of accidents or injuries.

Benefits of Having Your Own Home Gym

Having the convenience of a gym at home is empowering. The fact that you have full control of your body and your time gives you more freedom to do what you want.

You can get fit and stay fit on your own terms in your own time. There are no boundaries and no limitations. Your home gym is your complete domain, and you’re free to customize it any way you want.

by Incredible Planet Staff

Electric Bikes: Are They Really Going to Catch On?


Lifestyle

Have you seen someone whizzing down the road on an electric bike? Been reading about electric bikes in the news and wondering what all the fuss is about?

For some, an electric bike means the daily commuter can get to work without finding themselves dripping with sweat once they arrive. For others, it means they can keep up with their all-too-energetic partner while they’re hitting the latest bike trail.

Like it or not, electric bikes look like they’re catching on – and we’ll explore why below:

You Can Still Get Fit

The world we live in is alarmingly sedentary, which is why we’re constantly being warned that we need to get up and get active.

Cycling is one of the ways we can do this, while completing a journey in the process.

But how do you get fit when you’re sat on a bike with a motor?

Well, many electric bikes still have pedals. So even though you’re getting a little extra help while you’re peddling around, just keeping your feet on the pedals will mean your legs are moving, your joints are mobilized and you’re burning more calories than if you were driving a car.

And if you do suffer from painful or stiff joints in your legs, you’ll no doubt find this gentle exercise gets things moving without working you too hard.

You’ll Save Money on Commuting

Public transport is becoming increasingly expensive, whereas cycling remains a cost-effective way of getting around. In the UK, a study found that it can cost up to £1.70 per mile to run a car, but just 4.2 pence per mile to run a push bike and as little as 5 pence to keep an electric bike going.

You Can Travel Further – Quickly

Even if someone’s a keen cyclist, an electric bike can help them make that extra-long journey. This means more people may hop on and off their bike to do various chores, which they maybe wouldn’t have done before.

For example, have you always wanted to bike to work when it’s nice and sunny but don’t want to arrive in a puddle of sweat? Well, an electric bike allows you to make the trip without putting as much effort in. And compared to buses or cars, this may be an even quicker way of getting there because you can take cycle routes and short cuts, eradicating all that wasted time you spend in traffic jams.

You Can Become “Green”

Finally, there’s the overwhelming benefit of doing your bit for the environment.

But these bikes use electricity, we hear you cry!

Well, yes, they do, but when you factor in how much electricity you’re using to charge the bike compared to what it would take to charge an electric car or motorbike – this is far less. Plus you’re not emitting any harmful fumes into the atmosphere, and there are sustainable companies you could try and get your electricity from.

And if you really want to go the extra mile, you could even generate electricity using your own wind turbine or solar panels.

Ultimately, electric bikes are transforming the way we get around and do our bit for the planet. And with technology continuing to advance at an exponential rate, who knows what’s next for the world of transport?

 

by Incredible Planet Staff

The unexpected exercise helping Type 2 Diabetes sufferers


Lifestyle

We’re told time and time again that exercise is the key to a healthy lifestyle, particularly for those with selected medical conditions, including Type 2 diabetes. Regular exercise is fundamental to those with diabetes, to help sufferers maintain healthy blood glucose levels.

“Type 2 diabetes is diagnosed when the pancreas does not produce enough insulin, the insulin does not work effectively, or the cells of the body do not respond to insulin effectively,” explains Dr Tony Tanious from home doctor service, House Call Doctor.

“Exercise regulates insulin production, and that is why it’s exciting to see that less rigorous forms of training can help people with diabetes too.”

Examples of exercises that are proven to be effective for those with diabetes, include:

  • Weight training – with a focus on building muscle mass, weight training is important as it’s harder for people who lose muscle mass to maintain blood sugar levels.
  • Walking – there are many benefits to walking, particularly as it raises the heart rate.
  • Swimming – this aerobic exercise doesn’t put any pressure on joints or the feet as other exercises do.

New research suggests participating in yoga may also help those with diabetes, as it not only encourages sufferers to be more active, but it may also reduce reliance on medication.

The Journal of Diabetes and Metabolic Syndrome supported this finding, after discovering that after just 10 days of participating in yoga, Type 2 diabetes sufferers experienced a 10 per cent reduction in blood glucose levels. Close to 1,300 participants who took part in the study recorded lowered blood glucose levels after a single yoga session.

With such quick results, the researchers behind the journal were eager to see the long-term impact of practising yoga and encouraged participants to continue daily yoga for at least three months.

Other reported benefits include:

Building muscle strength

Yoga is known to build muscle strength by encouraging gentle stretching and in some cases holding body weight.

“In many ways, yoga can be just as effective as weight lifting when it comes to building stronger muscles,” Dr Tanious said.

“Instead of lifting weights yoga focuses on using your own body weight to build strength.”

Movements including chaturanga pose, chair pose, boat pose and warrior pose are quite popular in building strength and muscle tone.

Increases blood flow

Common yoga positions like mountain pose, downward dog and shoulder stands are beneficial for increasing blood flow. This is typically achieved by the stretching, deep breathing and muscle relaxation involved with yoga.

“Poor circulation can cause fluid retention and swelling in lower extremities, lack of energy and shortness of breath,” Dr Tanious said.

“Therefore, increasing blood flow and assisting the circulatory system is highly important.”

Injury prevention

According to Dr Tanious, yoga requires a fluid movement of joints which helps carry fresh nutrients to cartilage and can assist with joint and cartilage health (as well as increasing blood flow).

Boosts the immune system

Along with a physical workout, yoga also helps to lower stress hormones, condition the lungs and flush the lymphatic system. This helps remove toxins from the body and oxygenate blood – boosting the immune system.

Mental health and mindfulness

Yoga is known to improve mental health, mindfulness and focus. It is suggested that regular yoga can help with reaction time, memory and coordination which can be beneficial for not only practising yoga but in all factors of everyday life.

by Itber Moya

Why Positive Thinking Is The Key To Your Entire Lifestyle


Lifestyle

Positive thinking is the key to your entire lifestyle.  If you want to achieve a goal you must think and be positive.  If you are negative about achieving a goal you will procrastinate and not want to work toward it.  So here a some tips to thinking positive.

Focus on the important things:

It is very common for people to focus their energy on things that are not important.  When your emotional energy is spent on things that are not important it can be very draining.  The first thing you need to do is to be very clear about what goal you’re trying to achieve and why it’s important to you.  Create a  mission and a vision for your goal.  This will help you take a step back when things get tough and help you decide if it is really worth the energy.  My guess is that if it’s about your goal than it is.  When you are clear about the important goals then you will maintain a positive attitude and negative thoughts won’t take you away from the goal you’re trying to achieve.  Check out our section on goal setting for help creating the plan.

Maintain good health:

Staying motivated and positive also means you must be a healthy person.  It’s hard to have a positive attitude when you don’t take care of your body.  There are three primary things you need to do in order to create a healthy body.  These things include eating right, getting enough sleep each night and of course exercise/training.

Your diet can have a lot to do with the way you feel on a daily basis.  A balanced diet can help you feel good everyday which in turn helps you stay positive.  For example, if you drink too much soda you might create a caffeine addiction which causes headaches.  Headaches can not only cause a negative attitude but you won’t be very motivated to do anything with it.

Eating a balanced and healthy diet means cutting out the fatty foods, the sugars, alcohol (if you’re of age) and other things that get you down.  You should be eating fruits, vegetables, fish, chicken and lots of water.

It’s best to try and get a full 8 hours of sleep each night.  When you’re tired, negative thoughts begin to rush into your brain causing your attitude to shift in the wrong direction.  If you’re well rested, you’re more likely going to take a step toward your goal.

Share:

Another thing you can do to create a positive attitude is to give.  Giving means not only gifts but your time, attention and energy.  Schedule time to give back and your attitude will stay positive and ultimately help you achieve your goals.

Focus on your strengths:

Everyone has strengths and they are good at something.  If you focus on your strengths then you can enjoy the things that you’re good at and this will help you keep a positive attitude.  When you think of a weakness, you think of a negative which will only cause problems at accomplishing your goal or goals.  Take your strength and run with it.

Never let anyone stand in the way of your goal or goals.  They mean something to you and that’s all that matters.  When you get in the morning take one small step by making your bed.  It sounds simple but it sets the tone for the rest of the day by accomplishing the first task of the day.  Once you’ve accomplished the first task then you can accomplish another then another the rest of the day.  And if the day doesn’t go as planned at least when you head home from a rough day you’ll have a bed that is made.

by Incredible Planet Staff

6 Tips to Stay Fit With Modern Lifestyle


People

Our modern lifestyle presents a lot of challenges to the health-conscious individual, particularly when you work in a high-stress environment or spend a lot of time dealing with people. Because our work takes priority over a lot of things in our lives, we’re bound to overlook our own health in the pursuit of personal success. Exhaustion and stress are major causes of declining health in today’s adults and a major cause of low productivity. In order to function at your best and keep a clear mind all day, you may have to make a few adjustments to stay fit.

Here’s where to start:

  1. High water intake

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For a person who works in a physically-demanding environment a small amount of dehydration can cause a significant drop in performance. When you’re moving around all day, you’re using more water than somebody who’s working at a desk; and if you’re not hydrated then your mental performance will be reduced and your body will lose strength faster.

It is recommended that you start your day by drinking warm lemon water as a way to flush out toxins from your body and improve digestion. It might take a while before you’re able to drink the recommended eight glasses of water per day, however you can start out with a few glasses and then gradually increase your water intake to a standard level.

  1. Eat breakfast every day

A good breakfast starts you off at a high level, giving you the energy you need to face the day ahead. You need a healthy breakfast to balance your sugar levels and maintain proper weight, and also as a way to prevent food cravings during the day. Make sure your meals are packed with a minimum of three out of the five food groups. Cereals, whole grain breads, low-fat dairy products, and fruit are good choices. When you take a high-fiber cereal with low-fat milk or yoghurt it can reduce your body weight in the long run.

  1. Exercise

As an adult, you should strive to spare 30 minutes of your day to perform simple exercises. Exercise is good for increasing oxygen levels in the blood, burning calories, and rejuvenating cells; which leaves you feeling stronger and refreshed. There are plenty of options for a 30-minute workout; for example you can jog, run, walk, go swimming, or join a gym where you can get help from a trainer. It’s important to stay motivated as you start your daily exercise routine, and you can do this by joining workout groups in your area to meet people who can help you achieve your fitness goals.

  1. Follow a healthy diet

Many of us find it difficult to stick to a healthy diet because we’re constantly surrounded by sugary and oily food that makes us feel good. But the dangers posed by eating the wrong food are serious and far-reaching. You current health is determined to a large extent by the food you eat, so a simple way to prevent disease is to eat healthy meals every day. Vitamins and minerals are the key to a strong immunity and healthy development, and a lack of proper nutrients jeopardizes your body’s ability to ward off diseases. A healthy diet consists of the right combination of proteins, carbohydrates, fruits, vegetables, dairy products, and healthy fats. Remember to:

  • Eat light meals
  • Avoid biscuits, store-bought cakes, breads, and flour
  • Eat more buckwheat, brown rice, spelt, and quinoa

  1. Reduce stress

Stress causes the body to release high levels of cortisol which is fine in smaller doses but when it stays in your blood in elevated levels it can cause changes in your body. Here’s how the stress hormone cortisol affects your body:

  • It limits your immune system’s ability to prevent diseases and opportunistic infections
  • Interferes with your metabolism
  • Causes food cravings – particularly sugary and fatty food
  • Causes heart disease
  • Makes you prone to ulcers, depression, and stroke

Yoga is effective at relieving stress and enhancing blood flow. Simple meditation exercises can help you become more grounded and empowered to face your daily challenges – and if you can spend some time in nature, that can also reduce stress.

  1. Get enough sleep

Sleep allows your body to heal and a regular sleeping schedule keeps you healthy in the long term. Healthy sleep plays an important role in maintain mental and physical health, quality of life, and improving performance. The way you feel when you’re awake is determined to some extent by how well you sleep.

Adults need between 7 and 9 hours of sleep to function at their best, and children need even more sleep. A good night’s sleep also improves our learning skills, cognitive function, skills like playing the piano, handling machinery, and making good decisions.

by Incredible Planet Staff

How to Come Up with a Great Family Exercise Regimen


People

Children learn by example, and if you make a point of including exercise in your daily life, they will be sure to make this a part of their daily activities throughout their lives. Parents can schedule many different types of exercise into their interactions with children to suit different tastes. Here are a just few of the easiest ways to incorporate an exercise regime into your family life.

Look for More Opportunities to Walk

Walking is still one of the most convenient of exercises, with low impact and many cardiovascular benefits. You can encourage your children to take advantage of opportunities to walk by encouraging them to walk the dog with you, walk instead of driving to the local park or participating in a walkathon for charity. Walking is an activity you can enjoy together as a family, and it needs no special equipment.

With today’s busy schedules, it’s more important than ever to find time to spend together as a family. Implementing a family exercise regime will help your children to learn health habits, while it provides time to share conversation and experiences. Find an exercise that works for your family, and you’ll be rewarded with better health and closer family bonds.

Jogging

Taking a daily jog through the neighborhood is a great way for families to manage weight, improve cardiovascular health, increase lower body strength and improve lung function. Jogging as a group can be a fun way to check out changes in the neighborhood, interact with neighbors and forge closer bonds with your children.

Family Yoga

Yoga offers a beneficial exercise for people of all ages. The standard yoga positions, called “asanas,” can be adapted to suit the very young, those in the prime of their physical condition, as well as for older members of the family. Yoga is beneficial for muscle strengthening, increasing lung function and improving flexibility and balance. It can also be helpful in managing stress. These qualities make it a perfect exercise to share with family members. Places like California Family Fitness even offer family yoga classes.

Bicycling

Bicycling is a low-cost and enjoyable way to improve your family’s health and strengthen family bonds. You don’t have to buy top-of-the-line equipment to enjoy a day in the outdoors with your kids, communing with nature, seeing new sights and strengthening your muscles and cardiovascular system. Pack a snack and your camera for a wonderful day of exercise. Many communities now provide safe bike paths to allow families to participate in this healthy, enjoyable activity.

 

 

by Incredible Planet Staff

6 Ways to Stay Fit Even When You’re Busy at Work


Lifestyle

Being busy shouldn’t stop you from finding ways to stay fit. In fact, if you are juggling multiple roles and responsibilities in your work and personal life, then you should prioritize your health even more.

You would not be at your best at the office and at home if you are sick or stressed.

Here are some smart hacks to help you stay fit even when you’re busy:

  1. Hydrate

Our bodies need water for it to function well. The well-documented benefits of staying properly hydrated include better digestion, stronger immune system, and improved focus.

Drinking water could also help you achieve your weight loss goals, so make sure you get enough of it every day.

One way to make sure that you drink enough water is to bring a portable water bottle with you so you can easily refill it and rehydrate wherever you go.

If you hate the taste of bland water, mix in fresh fruits into your water to give it more flavor, encouraging you to drink more.

  1. Stay Sober and Clean

Stress from work can tempt one into taking performance enhancing supplements and drugs. However, taking those will only be harmful in the long term.

Thus, it’s important to keep healthy and not have any harmful substances in your body.

If you’ve been exposed to any toxins, you can use proven detox kits to get rid of those chemicals and purge your body clean.

  1. Meditate

What does Oprah Winfrey, Tony Robbins, and Eric Rippert have in common? Aside from being prolific in their respective fields, these three professionals practice meditation.

Meditation works like a detox kit for the mind and soul. It can reduce stress, improve focus and boost the immune system.

You can easily practice meditation on your own, wherever you are. You can start your morning by spending about 10 minutes meditating and preparing your mind and body for the day ahead.

Another simple way to integrate meditation into your busy lifestyle is to take quick breaks between work and do breathing exercises.

  1. Batch Prepare Your Meals

A balanced diet is key to staying fit, but there are so many ways you can sabotage eating healthy.

For example, your busy schedule during the week may make it impossible for you to prepare a healthy meal each day, and so you end up eating processed meals and fast food.

To overcome this unhealthy habit, plan out your nutritious meals in advance, then batch cook them over the weekend.

Store your food in portable containers so you can simply grab and go when you’re rushing to work in the morning.

  1. Do Exercises at Home

Regular exercise will help you stay in shape and manage stress from your busy lifestyle. Don’t worry if your schedule is too hectic or don’t have the budget to get a gym membership.

There are plenty of exercises that you can do in the comforts of your own home and without the need of complicated workout equipment.

Burpees, for example, are a great way to burn calories and strengthen your muscles. You can easily do these for half an hour in your living room.

Other simple exercises you can do at home include crunches, sit-ups, and push-ups.

  1. Get Enough Sleep

The negative effects of having poor quality sleep include anxiety, lack of focus, and decreased cognitive abilities.

Plus, when you do not get enough sleep, your body makes up for the lack of energy by making you eat more food.

Prioritize good quality sleep, especially when you have a lot of things on your plate. You can do this by making your bedroom inductive for sleep, such as removing any gadgets and television and by installing a white noise machine.

  • Stay Healthy, Live Long, and Prosper

Don’t let your busy schedule get in the way of your health. An unhealthy life is a short life.

Always maintain good health so that you can reap the benefits of your work.

by Noor Najam

5 Simple Tips to Lose Weight with a Long-Hours Desk Job


Lifestyle

Are you tired of listening to people telling you, that you are gaining weight? All your clothes have stopped fitting, and you are worried about it? If you are someone who work in an office for long hours, have no time to work out and follow a diet plan, you are reading the right article. I have compiled 5 simple tips in this post that can help you to lose weight with a long-hours desk job.

People who perform daily work task seated in their cubicles with their laptops find it really difficult to go to gym or follow a fitness routine. Sometimes making small changes can contribute to a healthier lifestyle. If you have a zero activity level, you are doing office work overtime, you need to make sure you are doing following to maintain your weight:

Tip # 1: Stop drinking calories!

Major mistake that most people in offices do is that they keep so many unhealthy beverages in their office spaces. Energy drinks, sodas, creamy coffees, chocolate shakes and whatnot! Even if you are skipping lunch and thinking you have done such a great thing by only having drinks. You are mistaken. These drinks have so much sugar and processed chemicals in them. Replace them with fresh juices, smoothies, green tea, and black coffee.

Tip # 2: Walk to your office

This is a very basic tip. Instead of using an auto or a car, use a bicycle or brisk walk to your office. It will help you to burn so many calories daily. Walking is great for mental and physical health. You will fresh and energized when you will reach office and it will help you greatly in keeping your weight down. You can even install an app to see how much distance you cover and how many calories you burn daily to keep yourself motivated.

Tip # 3: Bring healthy Snacks to office

Most people rely on vending machines for snacks which destroy their health, cause them to gain weight and make them lazy. Believe it or not, processed food items are not good for health. If you are worried that how I am going to get fresh veggies and fruits from the market to make some healthy snacks as you have got no time. Learn about e-grocery shopping here. This might make things easier for you.

Tip # 4:  Don’t take the elevator

Staircase climbing is best to keep your muscles tones and strong. It’s the best way to burn calories. Always go for the stairs. This way you will get to meet more people and you will have more toned legs. This will become your habit in no time. Ditch the elevator completely.

Tip #5: Don’t have lunch out

If you will pack your lunch at home when you’re NOT eager and in a rush, you will make healthier food choices as compared to the choices of dashing to the closest café when you’re starving on your meal break. With the menu loaded with pictures and a snarling stomach, you’re more unfavorable to pick good alternatives (if there are any.)

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by Incredible Planet Staff

Using the DASH Diet to Manage High Cholesterol Levels


Lifestyle

High cholesterol is the common name for an excessively high level of lipids in the body. Too much LDL cholesterol can lead to a build-up of plaque on the artery walls, and this increases the chance of a patient suffering from strokes, heart attacks and coronary heart disease.

What Causes High Cholesterol

Excessive cholesterol can be caused by lifestyle factors such as an unhealthy diet, being overweight, smoking, high levels of alcohol consumption and a lack of exercise. It can also be caused by medical conditions such as kidney and liver diseases or diabetes. Elevated levels of cholesterol can also be present in people who follow a healthy lifestyle but have a family history of high LDL cholesterol.

How To Treat High Cholesterol

When a patient is diagnosed with elevated levels of cholesterol, their GP will usually recommend lifestyle changes such as giving up smoking, reducing alcohol consumption, increasing exercise and dietary changes such as following the DASH diet. The GP will then retest the patient’s cholesterol after three months, and if there has not been a sufficient reduction in cholesterol, the GP may then prescribe medication such as statins to complement the patient’s lifestyle changes.

The DASH Diet

The DASH (Dietary Approach to Stop Hypertension) diet was designed in the US by the government to reduce high blood pressure without using medication. It has since been proven in numerous studies to lower blood pressure and cholesterol as well as to reduce a patient’s risk of other diseases such as heart disease, kidney failure, diabetes and some cancers. It is a modified form of the traditional Mediterranean diet.

The DASH diet focuses on increasing the consumption of fruits and vegetables, low-fat and non-fat dairy foods, nuts, beans, and seeds. Over time, the diet has been refined to reduce the number of processed carbohydrates included and to increase the amount of heart-healthy fats. One way to get rid of this is by turning to air fryers, thereby reducing the need for using oil for frying all together. As stated by the people behind the popular post titled best air fryer reviews 2018, this reason alone has convinced people all over the globe of the benefits. The DASH diet also helps to lower blood pressure by providing high levels of important nutrients such as potassium, calcium, and magnesium, all of which are associated with lower blood pressure. Some people also see additional benefits as a result of lowering the sodium or salt in their diet.

A typical day on the DASH diet includes 6 to 8 servings of whole grains such as bread, cereal, rice and pasta and 4 to 5 servings of both fruit and vegetables. Low-fat dairy products such as reduced-fat milk, cheese and yoghurt should be consumed 2 to 3 times a day and are major sources of calcium, vitamin D and protein. Small portions of lean meat, fish and poultry should be eaten once or twice a day but should not total more than 6 ounces a day. Fish such as salmon, herring and tuna are high in omega-3 fatty acids, which can help lower total cholesterol. Finally nuts, seeds and legumes should be eaten 4 to 5 times a week. Foods in this group are good sources of magnesium, potassium and protein. They are also often full of fibre and phytochemicals, which are plant compounds that could guard against some cancers and cardiovascular disease. The DASH diet limits fat to less than 30 percent of daily calorie intake, with a focus on healthy monounsaturated fats.

Sometimes it can seem overwhelming or intimidating making significant changes such as adopting the DASH diet. There are many books available with easy to follow DASH diet meal plans, and there are resources on the internet that provide more information about the diet and provide recipe ideas. This diet is not a diet in the conventional sense, but an approach to healthy eating suitable for all members of the family, not just those with elevated cholesterol.

Exercise

Exercise is also an important tool for managing cholesterol levels and maintaining a healthy weight. NHS guidelines state that we should incorporate physical activity into our everyday lives and reduce the amount of time we spend sitting each day.

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by Incredible Planet Staff

The Best Ways to Protect Your Spine


People

With four out of five people falling victim to soreness of their spines at some point in their lives, it’s no wonder prevention of this issue is such a popular topic. This kind of discomfort can take the form of a constant, throbbing ache or even prevent certain movements.

With our spines being one of the most important but least well taken care of parts of the body, medical experts have continually encouraged the adoption of preventive lifestyle adjustments. The way someone carries out their day to day activities will affect how much back pain relief they will eventually require.

The following will go through some of the most effective methods for preventing spinal damage. These simple self-help strategies are surprisingly useful in maintaining excellent spinal health.

Staying Active

Contrary popular belief, limiting physical activity is actually less healthy for the spine than carrying out exercises. Resting is always important when an ache or injury is present, but too much lying down won’t help resolve the discomfort.

Frequent physical activity helps ease inflammation and any muscle tension. If big movements are too painful then people can always start slowly and work their way up.

Staying Thin

While many people might not want to hear it, it’s definitely true that being overweight has a variety of negative health effects. One of these is an increased amount of pressure on the spine.

Since increased weight, especially in the midsection will change someone’s centre of gravity there will be an increased amount of strain on the lower areas of the spine.

Sleeping

Spinal discomfort can sometimes occur and remain because of the way someone is sleeping. People who sleep on their stomachs or harder surfaces will often wake up with aches in their spine.

It is recommended to sleep in a sideways position with knees tucked up towards the chest. Another method is to support the knees and lower back with pillows.

The way people sleep is just as important at the way they work and play when trying to achieve back pain relief.

Posture

One of the leading causes of spinal discomfort is the posture which people assume when remaining in one spot for long periods. This usually occurs when people are working at computers for multiple hours a day and put strain on their spine.

Having a chair with a straight backing or that is designed around lower back support is the best way to avoid discomfort. Having the chair isn’t enough; people actually have to sit in it properly, resting their back into the chair.

People should try to keep their knees at waist height while sitting. If they need to stand for long periods then they should keep their heads up and alternate their centre of gravity between feet.

Lifting Technique

A commonly forgotten method of ensuring spinal health, the way people lift heavy objects is really important. People should always bend their knees and carry the wait on their legs rather than bend over unnaturally.

It’s best not to twist the body while lifting and to keep the object as close as possible. It’s also much easier on the spine to push heavy objects rather than pull them.

Clothing

There are several types of restrictive clothing that are guilty of causing spinal discomfort. High heels and skinny jeans are both clothing items that restrict the way in which people move and force them into certain postures while they move.

Final Thoughts

There are so many things we do in our everyday lives that are not very healthy for our spines. While sometimes they can’t be avoided, there are certainly ways to mitigate the damage they cause.

If the damage is done then it may be necessary to seek out back pain relief from a chiropractor near me, as they can assist in resolving the issue.

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by Jimmy Hall

The Best Pre Workout Exercise – Reasons to Start Your Morning with Cardio Exercises


People

Working out with the right exercise is fun, and you can start your morning daily with cardio exercises that help you release endorphins. When it comes to cardio workouts, you will find that you not only boost the health of your heart, but you can also boost physical health as well. Cardio exercises will help you to burn excess calories and promote anti-aging too!

What are the benefits of cardiovascular health?

When it comes to cardiovascular health, you will find that these workouts help sedentary individuals to improve their brain health. Most adults are working in desk jobs, and it is hard for them to burn fat. They feel sluggish, and in some areas their bodies become stiff. It is here that daily cardio exercise is needed for them to improve their fitness levels and promote healthy brain function.

Everyone is aware of the fact that regular cardio exercises can improve heart health. This means if you are looking for a healthy heart, it is crucial for you to begin your day with cardiovascular exercises daily. People are not aware of the fact that your heart is a muscle and it too needs a workout. The heart rate increases and this pumps blood to all the parts of your body. When you do cardiovascular exercise, you will find that your heart health improves in no small extent.

Cardio is one of the best pre workout exercises for high-intensity circuit training. With the aid of cardiovascular exercise, you can also improve your metabolism as well. Remember if the cardio workout is intense, this goes the extra mile in accelerating the metabolic rate in your body.

Cardio workouts are good for diabetes

If you are prone or suffer from diabetes, it is crucial for you to go in for cardio exercises daily every morning. With regular workouts and exercises, you effectively can keep your blood sugar levels under control. With the aid of cardio exercise every morning, you can burn excess calories. You will find an increase in stamina, and this will also help you to get more energy to do regular chores without panting.

Feel good with cardio workouts

Last but not the least cardio exercise every morning will help you release endorphins. It improves sleep patterns and enhances your productivity in no small extent. With the help of cardio exercises, you effectively can stay young and fit. These exercises are simple -even running and brisk walking is an effective form of cardio workouts that are ideal in the morning. If you have time and wish to hit the gym, you can use the treadmill, rower and other gym equipment to get a full body cardio workout.

When it comes to cardio workouts, ensure you put in at least 3 to 4 days a week. You may opt for 30 minutes to 1-hour sessions depending on your time in the morning and your levels of fitness.

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by Farah Al-Khojai

4 Tips to Keep Your Pet Dog Fit, Healthy & Happy


Animals

Dogs make the perfect companions for wherever you are or plan to go. But unless you are a natural dog whisperer, communicating with your canine can sometimes be a confusing and frustrating experience.

How can you get your puppy to stop chewing your shoes or slippers? What pet accessories or toys should you buy to distract them and keep them happy? You can find the answers  to these questions and more by checking out these tips.

1. Provide comfortable shelter and bedding

Dogs have a furry coat. However, this is not enough to shield them from the elements. Naturally,  German Shepherds and Huskies can suffer from being exposed to too much heat. It is your responsibility to provide adequate shelter and protection from the elements, regardless of whether you decide to keep your pet inside the home or outside of it.

If your dog sleeps inside the house, you can give him a crate with a dog pillow, blanket or towel inside. These can act as warm bedding for your dog that is easy to remove and wash. For dog houses, you can fill up the interior with straw or blanket.

2. Supply fresh clean water

Keep your dog hydrated by providing fresh, clean water on a daily basis. Pour it into a shallow bowl to make it easier for your dog to drink from. Don’t let your big dogs drink from the toilet bowl. The water may look clean but bacteria can still lurk inside. Keep the lid closed to prevent or discourage the habit.

Checking the dog’s skin and gums lets you know if your canine companion is adequately hydrated. Gently move your hand along your dog’s rib cage. Ideally, you should be able to move his skin easily. His gums should be moist as well.

Observe how much water is being consumed on a regular basis. If there is significant increase or decrease in consumption, this can indicate that your dog is sick and needs to visit the vet. Dry mouth and panting are other signs of mild dehydration. For milder cases, you can add Pedialyte to your dog’s water bowl to replace lost electrolytes.

The only exception in this case is a nursing female. With nursing females, you will notice a significant increase in water consumption to make up for the liquids lost during feeding sessions.

3. Use scents to curb chewing

Dogs, especially puppies, love to chew. They will chew on anything from toys, to slippers, to newspapers to furniture. Use scents to deter your canine from ravaging your personal items. You have two options:

  1. Apply a layer of Bengay over the object
  2. Another technique involves vinegar:

A more organic alternative is to mix equal parts of water, white vinegar and apple cider  together. Mix the liquids well then pour them inside a spray bottle. Spray the liquid over your furniture or other household objects.

4. Exercise your dog

Exercise is essential to keeping fit and healthy for people and dogs alike. The easiest way is to get your dog out for a walk, a jog or run on a regular basis. All you need is a comfortable dog collar and leash to keep your four-legged pal in check.

There are several other benefits to giving your dog some exercise. For one, it releases any pent up energy. Bored dogs are more likely to bark and unleash their frustrations by chewing on stuff around your home. It also allows you to spend time with your dog and strengthens your bond. Even pregnant dogs need exercise. However, you may notice that your dog will tire more easily as the delivery date draws nearer.

Playing with your dog can also be a form of exercise. You can buy chew toys or use items you already have in your home. Play Frisbee, tag or fetch whenever you can. A few minutes of playtime will help make your animal pal happier and more secure.

By meeting your dog’s physical and emotional needs, your dog will feel happier, become fitter and healthier. Follow these tips for a more enjoyable time with your dog.